Chicken, Corn, and Bean Chili

This yummy low-sodium chili is a little different from the standard variety, thanks to the addition of corn, meaty chunks of chicken, and the virtual absence of tomatoes. Partner with homemade cornbread for a truly heavenly meal.

Serves: 8Hands-on: 15 minutesTotal: 35 minutesDifficulty: Easy

Serves: 8

Ingredients

2 cans (15 oz.) no-salt-added kidney beans

2 tsp. olive oil

1 lb. boneless, skinless chicken breasts, cut into ½" cubes

1 medium red onion, diced

3 cloves garlic, minced

1 medium green bell pepper, diced

1 medium red bell pepper, diced

1 can (6 oz.) salt-free tomato paste

2 Tbsp. salt-free chili powder

1 tsp. ground cumin

2 cups low-sodium chicken broth

2 cups frozen corn kernels

¼ cup chopped fresh cilantro

½ tsp. ground black pepper

Directions

Step 1

Drain and rinse beans and set aside.

Step 2

Heat oil in a large sauté pan over medium heat. Add chicken and sauté until the outside is no longer pink, approximately 3–5 minutes. Add the onion and garlic and sauté for 2 minutes. Add the bell peppers and sauté for 2 minutes. Stir in the tomato paste, chili powder, cumin, broth, and black beans. Raise heat to high and bring to a boil. Once boiling, reduce heat to medium-low, cover, and simmer for 20 minutes.

Step 3

Stir in the corn kernels, cover, and continue cooking for 5 minutes.

Step 4

Remove from heat, stir in the cilantro and pepper. Serve immediately.

Nutrition Information

Amount per serving

Calories

190

Total Fat

3g

Saturated Fat

1g

Cholesterol

40mg

Sodium

160mg

Total Carbohydrate

25g

Dietary Fiber

8g

Sugars

8g

Protein

20g

Recipe Information

Serves: 8

Ingredients

2 cans (15 oz.) no-salt-added kidney beans

2 tsp. olive oil

1 lb. boneless, skinless chicken breasts, cut into ½" cubes

1 medium red onion, diced

3 cloves garlic, minced

1 medium green bell pepper, diced

1 medium red bell pepper, diced

1 can (6 oz.) salt-free tomato paste

2 Tbsp. salt-free chili powder

1 tsp. ground cumin

2 cups low-sodium chicken broth

2 cups frozen corn kernels

¼ cup chopped fresh cilantro

½ tsp. ground black pepper

Directions

Step 1

Drain and rinse beans and set aside.

Step 2

Heat oil in a large sauté pan over medium heat. Add chicken and sauté until the outside is no longer pink, approximately 3–5 minutes. Add the onion and garlic and sauté for 2 minutes. Add the bell peppers and sauté for 2 minutes. Stir in the tomato paste, chili powder, cumin, broth, and black beans. Raise heat to high and bring to a boil. Once boiling, reduce heat to medium-low, cover, and simmer for 20 minutes.